Hey Scott
I suggest 3 *1 3 minutes high speed 1 min low.
You can laborate with the time until you find your favourtie.
If you wanna be really fast you can do 10 70 *20and 5 min rest and another 10.

scottAHey
I'm looking for suggestions on good interval training routines. I'm mainly looking to increase my speed and get some variation in my training. Right now I mostly run 4-10 miles tracks.
---
Scott

times/week intervals/training
weeks 1-4 3 X 5min warmup(low pulse) + 3 X 1(as fast as you can)+2 min (take it easy) + 5 min cooldown
weeks 5-8 4 X same as above +4 X same as above + 5 min cooldown
weeks 9-12 4 X same as above + 5 X same as above + 5min cooldown
weeks 13-16 5 X same as above + 6 x same as above + 5 min cooldown
worked for me.
If it is too hard in the beginning , you can cut the hard interval to the half ( 30 seconds as fast as you can) and
as you get better add the time to 1 minute.
If you have any doubts about your present condition , first see doctor.

It goes against traditional convention, but try very intetense VERY shorthigh intensity intervals.
Checkout CrossFit: www.crossfit.com . Pretty old school stuff, but if you start doing tabata intervals you will notice a drop in your times.
This article is a simplified explanation: http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486

changeupIt goes against traditional convention, but try very intetense VERY shorthigh intensity intervals.
Checkout CrossFit: www.crossfit.com . Pretty old school stuff, but if you start doing tabata intervals you will notice a drop in your times.
This article is a simplified explanation: http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486

I agree, tabata is a great way to really push down times etc. I did these intervals while in the navy and it drastical dropped my times and pushed me further along. Once I get back to where I feel comfortable with pushing my limits again I will be doing this.

You have to run fast to run fast LOL. Gravity is my friend. I find that doing intervals on the track are important but using gravity to increasse your speed will give you an edge. Find a long down grade that is not to steep and let your body pick up speed. You will find that you can go faster than your intervals on the track using the same effort.
I have a one mile downhill that I use . I turn around and run back at a Very comfortable pace. I start with 1 or 2 repeats and increase as my training goal is reached. (I have run 21 Marathons and countless races since 1985) This was my key to going faster than I ever hoped for. Visit my story at www.noquitinme.blogspot.com
Good luck Norm (cowboy55581)

I've been using Treadmill Trainer for the elliptical and for the treadmill. I've purchased online from Total Wellness; but they have some free samples to test drive. These have worked very well for me.

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